TABLE OF CONTENTS
- Foreword 3
- Acknowledgment 7
- Table of Content 9
- Chapter 1 – Using Supplements in Bodybuilding 15
- The Biggest Scams 17
- Detox / Cleanses 17
- Poor Quality Protein Powders 18
- Use Supplements Safely 19
- Supplements Don’t Replace Good Nutrition 20
- Eating for Muscle and Strength 20
- Nutrient Timing 22
- The Basic Supplement “Stack” 24
- Male vs Female Supplementation 25
- Buying Bodybuilding Supplements Online 27
- Beware Advertising Masquerading as Information 27
- Always Compare Prices 28
- Chapter 2 – Your Multi-Vitamin, Supplement #1 29
- Allergies and Intolerances 29
- Essential Vitamins and Minerals 30
- Tablets vs Multipacks 32
- Get 100% of Key Ingredients 33
- Added Extras 34
- Popular Multivitamin Brands 35
- Chapter 3 – Meal Replacements, Protein Powders 43
- How Are MRPs Used? 43
- “Greens” Powders 45
- Popular MRP Products 46
- Understanding Protein Powders 48
- Whey Protein Powder 49
- Casein Protein Powder 50
- Popular Protein Powders 50
- Chapter 4 – Pre- and Post-Workout Supplements 53
- Pre-Workout Nutrition 53
- Tips for Choosing a Pre-Workout 55
- Common Pre-Workout Ingredients 56
- Arginine 56
- Beta Alanine 57
- Betaine Anhydrous 57
- Branched Chain Amino Acids 58
- Caffeine 59
- Citrulline Malate 60
- Creatine 61
- Glycerol 61
- Taurine 62
- Tyrosine 62
- Popular Pre-Workout Products 63
- Post-Workout Supplementation for Recovery 64
- Key Post-Workout Ingredients 65
- Popular Post-Workout Products 66
- Chapter 5 – Mass Building Supplements 69
- A Second Look at BCAAs 69
- Cortisol and Its Implications 70
- Nitric Oxide Enhancement 71
- Glutamine 73
- ZMA 74
- Carnitine 75
- Beta-Ecdysterone 76
- High Molecular-Weight Carbs (HMCs) 76
- Chapter 6 – Fat Loss Supplements 79
- Carnitine 79
- Caffeine 80
- Conjugated Linoleic Acid (CLA) 81
- Green Tea Extract 81
- 7-Keto 82
- Thermogenics 83
- Fat Burner Products 84
- Chapter 7 – Steroid Use in Bodybuilding 85
- What are Androgenic-Anabolic Steroids? 85
- What Other Substances Are Being Used 86
- Research the Safe Use of Steroids 87
- When to Take Steroids 88
- Chapter 8 – Quick Reference 91
- Multivitamins 92
- Whey Protein 94
- Casein Protein 94
- Pre-Workout 94
- Post-Workout 96
- Mass Building 96
- Fat Burning 98
- Products Listed in the Text 98
- Multivitamins 99
- Meal Replacements 99
- Protein Powders 100
- Pre-Workout Products 100
- Post-Workout Products 100
- Mass Builders 101
- Fat Burners 101
- Chapter 9 – Relevant Website 103
- Afterword 105
- Glossary 109
- Index 127
